Kneeling Hip Flexor Dynamic Flexibility Exercise

24 Mar Kneeling Hip Flexor Dynamic Flexibility Exercise

Soft tissue extensibility, joint range of motion, and muscular activation are three very important components in the execution of athletic activities. Optimal levels of soft tissue extensibility and joint range of motion allow for the required levels of mobility for sports performance activities. Muscular activation assists with the kinetic chain in executing the proper firing sequences for efficient movement patterns. A comprehensive strength and conditioning program will have modalities focused on developing these physical parameters within the human body.

Why It’s Important: In order for the kinetic chain to move efficiently through the ranges of motion involved in sports performance activities. The kinetic chain is required to have specified levels of mobility. This mobility is centered upon soft tissues extensibility and joint range of motion. Secondly, efficient movement patterns of the kinetic chain require neural muscular firing patterns to be occurring in the correct sequences. This guards against inefficient movement patterns and less than optimal outputs from the kinetic chain.

Improves Your: Soft tissue extensibility in the hip and glute firing.

Target Area: Rectus Femoris, Sartorius, Illiopsoas, Glute Medius, Glute Maximus

The Common Problem: Soft tissue extensibility limitations in the hip limit proper mobility thus decreasing optimal functioning of the kinetic chain. Poor glute activation reduces efficiency in the movement patterns of the kinetic chain.

The Solution: Implementation of joint range of motion, soft tissue extensibility, and corrective exercise modalities to improve mobility and kinetic chain firing patterns.

Kneeling Hip Flexor Press

Set Up:

  • Kneel with the right knee in contact with the floor
  • Position a dowel rod 4-6 inches in front of the left foot
  • Place both hands on the dowel rod with the torso upright
  • Bend the left knee to 90 degrees



  • Begin by pressing the left knee forward toward the dowel rod, allowing your left knee to bend
  • Continue pressing forward until a stretch is felt in the right hip
  • Pause briefly once a stretch is felt, return to the start position and repeat
  • Perform 10-15 repetitions and repeat with the opposite leg


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.